7 Tips for Better Sleep

There is nothing like waking up feeling refreshed and rejuvenated after a terrific night of sleep. We might take it for granted, but sleep is an important time when we restore the mind and body, making it vital for our health. When we have trouble falling asleep or staying asleep, it can be extremely frustrating. Not only do we wake up feeling grouchy but continuous lack of sleep can cause weight gain, mood changes, affect hormones, and lower your immunity. Clearly we should be prioritizing sleep. 

In South Korea, nap competitions are organized to promote awareness of sleep deprivation and its effects on health. To encourage Koreans to focus on their rest, the competition awards the individual who has the longest and deepest sleep. Competitors can win close to $500. 

However, we’re living in stressful and uncertain times, and when the mind is racing with so many worries, it’s nearly impossible to fall asleep. With a few tips and techniques, you’ll be able to receive the restorative rest you need and deserve.

1. Ease Your Worries

To feel a sense of calm, turning the news off is extremely helpful. It’s easy to switch channels but it's difficult when we also have access to it on our mobile devices. For a limit on news, it’s better to turn off your news notifications on your phone in the evening. The news will only add to your worries and can even cause anxiety. 


If you’re still worrying about the days ahead while you’re trying to fall asleep, make a to-do list for the next day and also write down what's concerning. Writing the items and your feelings out on paper makes them appear more manageable. It’s better to have them on paper than spinning in your head all night. 

2. Limit Screen Time 

As with turning off the news, there’s a time in the evening when we should be cutting out our devices to relax and focus on ourselves. An hour before bed or even 30 minutes, pick up a book, take a bath, or meditate to help unwind.  

3. Set a Routine 

While we limit screen time, also setting a nighttime ritual will help your body know it’s time to relax and prepare for bed. After turning off the news and setting aside devices, find what brings you peace. That could be reading a good book, taking a bath, doing yoga, or meditating. Herbal tea is a great addition to any evening routine. Qi Alchemy’s herbal pearls are versatile and can be taken either in the morning or evening. The proprietary blend of herbs helps ease tension and relaxes muscles, making it a perfect remedy to destress. Maintaining this routine also helps put your body on a schedule of knowing it’s almost time to sleep. 

4. Set the Mood

Creating a peaceful sleep environment can make a huge difference. Definitely limit clutter around your bed so your mind doesn’t feel disordered as well. Aromatherapy and essential oils can also add to a sense of peace in your bedroom. Additionally, making your room a cool temperature can be beneficial in the process of falling asleep. 

5. Avoid Caffeine

It seems obvious but it’s important to steer clear of caffeine at least six hours before bed. Drinking too much caffeine will have us tossing and turning all night.

6. Exercise During the Day

Daily activity is crucial for your health and for the quality of your sleep. Not only does exercise tire you out but also reduces stress, making it easier to fall asleep.

7. Can't Fall Asleep, Get Up

If you absolutely cannot fall asleep, get up. Staying in bed will only make you more frustrated. So get up and do something relaxing for 20 minutes. Then return to bed and see if it’s easier to fall asleep.

Learn more about Qi Alchemy herbal pearls 

Written by Grace Maeda

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